Workout Description

But you’re also worried about how long it will take and the lengths you’ll need to go to for the kind of head-turning shape that will make you a hit on the beach in record time.

If you want to get summer shredded fast, look no further.

This article will give you all the tools you need to cut-up without spending hours attached to the iron or at the cardio station.

And by keeping sessions short, intensity high, and training methods basic and productive 10 weeks is all you’ll need.

Let’s get to work!

Beauty in Simplicity

To promote lean muscle gains and a shredded appearance, you don’t need to dedicate excessive time to every conceivable training method.2, 3

Nor do you need to spend hours trying to uncover the next crazy and exotic diet plan. In fact, you’ll find that the most successful shredders are those who consistently apply the basics while staying on task for the long haul.

Keeping training and nutrition simple, effective, and consistent is the undisputed key to long-term shredding success.

The training program to follow is simple, but can also be extremely challenging. Unique intensity methods are used each session and a combination of cardio and weights are strategically employed to transform your physique.

The Program

Each of the following workouts should take no more than 30 minutes to complete.

Do not be tempted to do more than is prescribed (each workout is specifically designed to create a prolonged afterburn effect, giving you maximum fat loss over a 24-hour period).

Following a warm up set, each set of each exercise should be taken to absolute failure. The stipulated intensity methods will, where applicable, ensure complete failure on the final rep of each work set. It’s important to select a weight that will allow complete failure on the 8-12th rep. Do not exceed 12 reps, this is the ideal range for advanced muscle hypertrophy.

Keys to Continuous Progress

While the 30 minute sessions outlined above varies from one workout to the next, two key variables will remain unchanged: Consistency and intensity.

The fact that many people train halfheartedly and with near-zero impact is seldom due to inherent laziness or an unwillingness to commit to the task at hand. In fact, poor training intensity and sloppy form is usually the result of having to juggle multiple movements, sets and reps across an hour or more of ‘intensive’ training.

To get the most from each workout, it’s best to include a smaller number of sets and exercises.5 By cramming more intensity into each set, half the work of a typical hour-long session is more than sufficient to stimulate a growth response.7

More intensity means more muscle, and more metabolically-active muscle means faster shredding. Shredding without an emphasis on muscle-building resistance can lead to frustration and a wavering enthusiasm for the shredding process.

With training intensity comes more fat-stripping testosterone.4, 8 Going to failure on each set and lifting as heavy as possible will ensure that the muscle protein synthesizing effects of our most potent anabolic hormone will remain on point.6, 7

As with weights, the same is true for cardio. Rather than plodding through hours and hours of steady state, lower intensity work, HIIT (High Intensity Interval Training) can be used to more effectively blast fat while preserving quality muscle.

Training consistency is arguably the most important of training prerequisites. Missed sessions and fluctuating intensity and motivation levels are responsible for more frustration among well-meaning trainees than all other factors combined.

Incentivized training is a superior means to ensuring full commitment. And what better way to incentivize your training than to enjoy tangible progress from session to session. Shorter sessions also make committed training more feasible, thus encouraging greater consistency and results!

So why not limit the time spent in the gym, double your training intensity and redirect your focus to doing only what is effective?

Do what you need to do with maximum effort, efficiency and effectiveness, get out of the gym, and grow!

Bonus Tips to Maximize your Shredding Success

1. Begin your 30 Minutes to Shred Program in Decent Shape

While the above program will ensure impressive fat loss regardless of your starting weight and physical condition, to achieve the super shredded look of a pro level fitness model requires an initial bodyfat percentage in the neighborhood of 12-15%.

2. Don’t Rush the Process

Like anything worth doing in life, achieving your best shape will require a long view toward eventual success.1 While the above program is ultra-effective and will produce results you’ll be happy with, don’t get caught up in thinking that you’ll be chasing Olympia gold following ten weeks of devoted effort.

Being the best you can be is what we are after. Follow the necessary steps and be patient.

3. Avoid Overtraining

Overtraining remains one of the biggest barriers to fat loss success. Doing more – both weights and cardio – can, in fact, halt, or even reverse, the shredding progress. While a state of gross overtraining is difficult to achieve, even small unnecessary increases in training volume and duration can have a harmful effect on muscle growth and fat loss.

The greater the degree of activity, the more likely it is that the body will turn to muscle tissue to sustain energy levels and the more likely it will be that the body will shut down its fat burning mechanisms to limit the excessive expenditure of calories. Do only what is prescribed above – no more, and no less.

4. Nutrition is Key

Because the above program is designed specifically to strip fat while further building lean muscle, a clean, nutrient-dense diet is vital. In fact, it’s almost certain that a failure to achieve your desired look via the processes outlined in this article will occur only in the presence of poor dietary habits.

Keep your nutrition sound, avoid junk foods and make sure you do not over-consume calories, regardless of the sources they are derived from.

5. Supplement for Success

Targeted supplementation has become synonymous with advanced training progress. The best nutrient-dense diet in the world will not compensate for the hidden fats, sugars and toxins found in even the most nutritious foods. Sufficient quality protein is also difficult to obtain through whole foods alone.

Thus, vitamin/mineral supplementation combined with a reputable whey shake, pre-workout, creatine product4 and general health formula (like green foods) will give you maximum return on your investment of time and effort in the gym.

Conclusion

Shredding up for summer doesn’t need to be a grueling mission fraught with frustration and poor results. A good basic plan of attack combined with proper eating, advanced supplementation, patience and positivity will give you the results you desire.

There’s no magic pill for stripping bodyfat and building impressive muscularity. However, the fact that well-meaning lifters continue to pay outrageous sums for ‘designer’ programs on Instagram suggests that many are still searching for that elusive key to shredding success. The key you are looking for is outlined above.

By applying consistency and intensity and never losing focus of your shredding mission, you will undoubtedly achieve the best shape of your life. Tell us about your results in the comments section below!

Hi Josh,
I have a quedtion about weight increases:
After how long should I have to increase weight?
For example: I start press bench chest with 90 lbs, next week can I increase 5 lbs? Or what do you recommend?
Thank you!

The answer will vary from person to person. Once you can complete all the prescribed reps easily with perfect form, add 5lbs. That might be every week, every other week, or once a month depending on your experience level. So long as you're increasing weight used over time though, you'll see results.

Josh I am wanting to start this workout... am I being a little optimistic with a bodyfat higher than it should be (30%) - I seem to carry it okay being 5'8" but I want to smash out of the squishy faze I seem to be caught in and really make a big difference to my physique.. will this workout really help cut down on bodyfat and can I / will it be beneficial to add more HIIT.... I like HIIT..;-)

This program can help you lose body fat if paired with a calorie deficit. You want to make sure you're burning more calories than you consume.

HIIT is a solid option for increasing the amount of calories you burn during your workouts. But as I said, making sure you are in a slight calorie deficit will be the ultimate dictator in whether you're successful with your fat loss goal.

Dear Josh, I started this workout . i have questions here regarding rest pause. do i need to apply for both sets or only last one? and pause period in seconds ?and how many pause i should apply ? thx inadvance

I'm just coming off a 8 week 5x5 program which i loved. This program resonates with me and i will be starting it on Monday, in terms of nutrition i hear carb cycling is good for fat loss would you recommend it during this program? The idea is to eat low carbs on days you're not training but that'll mean only eating low carbs for 2 days essentially, any response would be great

Everyone is different and the concept of a good diet is highly individualized based on personal preferences and the environment in which you live.

Personally, I don't like low carb approaches. In fact, I typically go pretty high carb (55-60% of my total calorie intake) to help boost my performance in the gym. I prefer to eat in a calorie maintenance, slight deficit, or slight surplus dependent upon my goals.

However, what works for me, might not be best for you. I recommend experimenting with different approaches until you can find one that is sustainable for your lifestyle.

At the end of the day, fat loss is going to come down to being in a calorie deficit. So long as you sustain a calorie deficit consistently over time, you will experience fat loss.

Hey thanks Josh for reply me .. i have few question in my mind.
1. i work overnight shift and go sleep in the morning and wake up around 2 pm.. when i wake up i can take protein and supplements and start my workout ? or i need to eat breakfast that time and later i can start?
2. In this plan i don't see supplement and protein.. what time and when ? where i can find that?
3. so in cardio.. 10 mins before and 20 mins after workout?

When you eat your food and take your supplements doesn't matter as much as most think it does. So long as you're eating in accordance with your goals each day, you should be fine no matter how frequently or when you time your meals. With that said, it is good to a meal rich in protein and carbs both before and after your workout.

For cardio, you should be fine simply performing the 20 minutes of cardio post workout, however, you're more than welcome to perform more if you feel as though it helps you accomplish your goals.

Hey .. i am going to start this plam next week .. i am confused about cardio .. becoz i dont want to go gym twice a day.. i can do 10 mins or 20 mins before workout ? can u cleae that section and also i need to do 2 days hiit ? which exercise i need to do in HIIT ? please clear that . i really apreciate . i know cardio also part of shredding . but i dont know which time and day is best .. please clear that . thanks

Sure, you can do the cardio after your workouts so you dont have to go to the gym twice.

The equipment you should perform HIIT on is listed in each section. Start off with 10 second sprint, 20 second rest intervals and gradually increase your sprint/rest time from there utilizing a 1:2 sprint to rest ratio.

No time of day is better for cardio. So long as you are doing it consistently, you'll burn calories and increase your cardiovascular performance.

Hi Josh , I'm a morbidly obese man , and I would be grateful if you suggest a workout plan for me , I'm really tired of going to gym and accomplishing nothing , I'm 24 years old , I weigh 320 lb ,and my height is 5.75 ,

It is tough to recommend a workout program specifically to you over the internet not knowing your movement patterns, tendencies, etc.

What I can recommend is to stay consistent once you have found a perfect workout program. Changing your body and your lifestyle takes time. And you have to take consistent steps along the way to create positive changes for yourself.

While I'm unable to make a direct workout recommendation to you, we do have loads of excellent workout programs on this website, and when paired with a proper diet and adequate sleep each night, can help you accomplish your goals. With that said, they're only generic templates and not designed specifically for your needs. It might be worth seeking out the advice of a personal trainer you can work with face to face. It can be a financial investment, but they'll be able to provide a set of expertise and if you listen and ask questions, you'll learn a lot from them about yourself, training, nutrition, and creating a healthy lifestyle.

Hi team allmax, i am following your program from last 2 months, 10 weeks are near to be completed, i have started seeing & i have shredded fat aswell, thanks for your great workout routine, Can you please suggest me what should i do next after 10 weeks, should i continue the course for next 2, or 3 months, or please recommend me another routine if needed thanks,

If your goal is to continue to lose fat, you can certainly keep performing this workout routine. Or you can check out our other workout routines here to find one suitable for your schedule and individual needs: https://www.muscleandstrength.com/workout-routines

thanks for your quick reply, i am sticking with this program for 2 more weeks, thank i will take a deload week, to furthur continue this program, This is an excellent program & it is really working for me, i am considering to follow your abs program aswell, I am really thankfull to you & your team ,

Could I ask what kind of results you are seeing or how much weight you've lost? I just started and I'm Definetly feeling the burn but also having a lot of fun doing so.
Thank you in advance look forward to completing the whole thing in 9 weeks.

almost 2 pounds a week,actually i am skipping morning cardio which allmax team have recommended , still i am feeling some positive results, i am not loosing my muscle mass but loosing fat at the same time this is the best partof the workout plan,

A's and b's represent supersets. Rest Pause is where you reach failure, pause for a second to rest, and perform additional sets. Feel free to increase the weight you use as you see fit. Personally, I'd keep them the same and im to increase by 5lbs weekly.

You perform the two exercise back to back with minimal rest in between exercises. The only time between the two exercises will be the time it takes to move from the pull up bar to the pull down cable. After you complete both exercise, you'll then take your rest period.

No, not necessarily. It does add in a cardio conditioning effect to the workout to burn more calories, but if you're eating within a calorie deficit, it shouldn't make much of a difference if your goal is fat loss.

Are routines with a, b & c superset? I'm confused because Ive read workouts with rest between a and b then another rest after the pair is done, while some are superset (not having rests between a and b). Also is this the best workout for eliminating belly fat?

You're weclome! Sure thing. A drop set is where you finish your final working set and immediately reduce the weight you're using by ~20-30% and perform another set to failure. For a double drop you'd perform your final working set, a drop set, and an additional drop set after another ~20-30% weight reduction.